Strength trainers and bodybuilders know the deadlift well. In fact many people may even argue that it is one of the best exercises to do when building strength - maybe even one of the best exercises ever. Read below about the benefits, cautions, and then check out a video of how it works.
Benefits of deadlifting
The deadlift is a compound exercise and is so effective because of it's overall body development. It works just about every muscle in the body. The muscles it targets include:
- quadriceps
- hamstrings
- glutes
- trapezius muscles
- lats
- spinal erectors
- abs
Because the deadlift works so many muscles, particularly your core muscles, it can help reduce lower back pain and improve posture. It is also as great fat burner since you are working so many muscles at once. With all of those muscles getting a workout, you can end up boosting your metabolism as well.
Things to be aware of before deadlifting
Good form is essential when attempting the deadlift. There are a lot of mistakes you can make with bad form which can lead to serious injury. If you have never done the deadlift, it would be best to get advice from a personal trainer or an experienced strength trainer on proper form. Other things to keep in mind are:
- Avoid moving your feet (they should stay in one place)
- Don't round your back
- Don't lean backwards as you lift
- Try not to do the movement to quickly (jerking the bar)
- Don't lift more weight than you can handle
I plan on purchasing a barbell and weights just to begin performing the deadlift. It looks like a very effective exercise. Check out a video below of how it is performed.
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Cap Barbell Weight Bar 2-Inch Zinc Plated Combo Hex Bar Olympic
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{ 16 comments… read them below or add one }
The dead lift is one of my favorite exercises. But note that if you have or have ever had back problems – you might want to avoid this like the plague! Also try other variations if you’re healthy – do clean and press and that’s working like the entire body.
I Love doing dead lifts! Its my fav exercise!
I’ve enjoyed your blog!
Dead lifts are great for working core muscles! They work quads, hams, lower back, midsection, upper back, traps and forearms. Great blog BTW I read it all the time.
Thank you everyone for the great feedback! I am even more excited about learning how to use the deadlift.
As for people with back problems, see a doctor first of course, but it helped my back a lot.
Once I started doing dead lifts, my back problems went away completely! Make sure your form is good and you should be ok.
A lot of the things you hear about back problems caused by dead lifts is an old myth. The one dead lift I don’t like is the straight legged dead lift. That one seems to cause problems (at least for me).
Remember that everyone’s body is different so consult a doctor first.
Yeah, deadlifts are great – they’re my favourite exercise bar none. The whole back issue is usually down to form. Especially if you do not keep a tight arch in the lower back. Often, if you lack the flexiblilty through your posterior chain (hammies usually) you’ll round in the lower back when gripping the bar in the lowest position.
Don’t let that lower back round and you’ll be ok. Romanian deads are great for the hammies too.
Roy – that is awesome news about helping your back.
Mike – thanks for your feedback. Great info!
The Deadlift is my favorite exercise. If you really want to build muscle mass and muscle density thats the exercise you should do.
The deadlift has been a staple in my routine as far as building a lean powerful physique goes.
I am sitting here with my entire back still tight from 3 days ago and all I can say is proper deadlifting isn’t for the feint of heart.
Excellent tips for beginners as well.
I love the dead lift, it leaves me exhausted because of the muliyiple muscle use and I feel like I’m doing an incredible core strenthening exercise. It kind of makes me feel confident as iin my weight training. Its a challenge and I like that. People sort of look at like they know they should be including this in their workouts. Others can be very helpfull and as I become betterin techn. I’ve enjoyed the DL more. It has actually eliminated a lot of back pain from this powerful exervise. Of, course you just Don’t space out on your techn. while performing the DL; I have even slightly, compromised my form and felt “tweeks of pain” now and then, but I guess I’m careful enough to be progressing. Watch the songs you plays on your MP3m don’t be thinkin your Iron Man and “over plate”. Have fun.
I subscribed to dead lift few months ago. There is a major difference after attempting DL in my work. It simply bulking out. Infact other exercise are now treated as supplements for toning up my major muscluses
Hey guys,
I am a BIG deadlift fan too. Lets share our deadlift stats, I wanna know where I stand.
Hey,
I am a BIG fan of Deadlifts too. Lets share stats. How much do you guys deadlift? I wanna know ehere I stand.
i Weigh 165, 9% BF I dead lift 305 X 15 for sets. Easy.
Too afraid to do my 1RM, i know, it sounds ridiclious.
I’m a big fan of this. I began the exercise with low weight to make sure my form was correct. Once my form was correct, the increase in weight I used was amazing. This is the greatest overall body exercise
DL’s are THE exercise. Squats are almost entirely limited to the legs. DL will make your physique dreams come true like no other exercise or combination of exercises. Tips: No belt or straps! Get a copy of Power To The People by Pavel Tsatsouline.